Tiff Hall’s 5-step killer glute workout will leave your legs shaking

Butt, bum, bottom, peach, badonkadonk. It seems everywhere we turn there is a tail feather shaking our way. Strong is the new everything; it’s everywhere and it seems everyone wants a perky peach to perch on.

I’m here to tell you that one of the things I have learned as my time as a trainer is the commitment needed to get a strong butt is a bit more than what you see on social media. While we can’t spot target areas, we can train certain areas and keep an eye on our diets. To grow the glutes, we have to activate them first and prime the right muscles through a series of glute activation exercises before moving onto a mix of compound and isolation exercises. Next step? Strength exercises to grow the muscles. Because we want functional, not just big muscles. I include the right mix of varied movements and exercises in TIFFXO to make sure you’re moving your body in the right way to get the results you deserve.

It may be refreshing to know you don’t have to be stuck on squats, deadlifts or hip thrusts that focus largely on hip extension. Speed and strength equal power, so make sure you’re also including kicks, sprints and jumps, too. Your toosh will respond to cossack squats, slider work, isometric hip abduction, split squats as you train your glutes - an important part of your core.

To want a strong butt is fantastic, especially in this era of sitting disease, and there's no denying the glutes are very important to the structural integrity of your neck and shoulders. They also stabilise the pelvis, which is particularly important during pregnancy and post-partum. The glutes make you strong and more flexible and help to prevent injury. So train your ass off but be realistic and focus on functionality, not what looks best in activewear in a mirror selfie.

Try these five moves to give yourself a bottom to be proud of:

1. Floor hook kicks

This one works the butt and legs big time. It’s a dynamic movement so you burn calories whilst toning these areas and it’s low impact. The circular motion helps lean up your pins, all the way from the calf to your glutes, but if you can’t get the hang of the hook, that’s okay, simply punch your heel out behind you in a back kick - this is still effective! It’s a great workout for the front part of your legs as well, working your hip flexors, adductors and quads.

1. On all fours on the floor, pick up one leg and kick it behind you like a donkey kick

2. Swipe the same leg towards your opposite side, like drawing an imaginary hook in the air. Repeat for one round, then give it a go on the other side.

Bodyism HIIT WHIMN0:31

Game of Thrones workout by Bodyism's James Duigan.

August 27th 2017

a year ago

2. Jumping switch lunges with punches

Lunges really isolate one leg at a time to work work work the thighs, butt and calves. Adding the plyometric jump boosts your power, which works the glutes, the metabolism and burns more fat. And hey, while we’re at it, why not throw in the arms for a workout, too. You will notice you’re working a very important function of the legs - balance and stabilisation. Lunges also help to improve your flexibility. If you want an added challenge, close your eyes. This will really test your proprioception (being aware of your body and the strength of effort required in your movement.)

1. Start with your left foot in front of your right foot, knees bent, and punch your arm out in a jab - kapow!

2. Pull in that belly button so you engage the core, then jump off both feet, switching the position of your feet in mid-air so that your right foot is in front of your left. At the same time, punch with the other fist.

3. Land in a basic lunge with your right leg in front. Make sure your front knee is bent at 90 degrees (don’t let it creep over your toes), and your back knee is bent directly underneath your body (so that your knee drops close to the floor).

4. Have the ball of your foot on the floor for added power.

3. Marching hip raises – (intensify with double punch)

Hip raises squeeze the butt into shape whilst shaping the back of the leg (targeting stubborn cellulite areas). Many leg exercises target the quads, but we don’t want over-developed quadriceps and underdeveloped hamstrings - this leads to a lack of flexibility and injuries (ouch!). And you know me, I love to get the whole body involved in an exercise so it uses the heart too. Add in the double punch for a cardio boost!

1. Lie on your back on the floor with your knees bent, raise your hips, and hold.

2. Lift one knee towards your chest (it doesn’t have to touch the chest), return it back to its starting position, then repeat with the opposite knee.

3. Side note: To intensify, walk your heels out past the 90 degree angle, then back in under your hips.

4. As you lift one knee up, punch both hands towards the ceiling simulating a chest press. This will add more resistance to your core.

4. Curtsy squats with hands in prayer position, knee strike.

This one’s an awesome low impact exercise that uses all the muscles in the body. Shrinks the waist, works the legs, activates the glutes, tones the arms, and targets the abs with what’s essentially a standing sit-up! The knee strike targets the obliques. Your obliques work as a corset to pull your waist in, whilst the curtsy squat works your outer thigh.

1. Start standing up straight, arms in prayer position (namaste).

2. Step one leg behind you on the diagonal and sink down into a curtsy keeping your hands in prayer position so there’s tension in your arms.

3. Keep your hips and feet facing the front as you lunge then pick up your back foot as you return to standing position, and crunch your knee up towards your armpit. You should feel your side obliques flex.

5. Double fire hydrant to bird dog

Brilliant for working the inner thigh for some strong, functional movements. The added bird dog movement will work your shoulders and your abs as well as improving your balance, strength and flexibility. A killer all rounder move!

1. Position yourself on your hands and knees on the floor.

2. Lift one knee out (keeping it bent) so that it moves away from the midline of the body.

3. Pause at the top of the motion, squeeze your derriere and then slowly return to the starting position. Perform this slowly twice.

4. To work your back and six-pack area (it’s in there, I swear!), remain on all fours and pull that belly button into your spine, keeping your spine and neck in a neutral position; you should be looking at the floor.